* Teacher/Group Leader: Photocopy – one per group *

Menu Planning Instructions Each student will be responsible for at least one . This doesn’t mean that the students selecting the meal will be cooking that same meal. Salish staff will make sure that all of the you need to make your is on the boat. Here is a list of things to remember when planning your .

1. Allergies. Please note any allergies on the Cover Sheet of your plan, as well as the individual menu sheets if possible. For severe allergies (i.e. gluten intolerance) that require substitutions that may be difficult to find, Salish may request that parents send appropriate substitutes in with students.

2. There are some that are not feasible to make aboard the boat or on a camping stove ashore (for example – we don’t have a freezer, so we can’t have ice cream…). Think about whether you’ll be on the boat or ashore for your meal and plan appropriately.

3. Simple is Best! The galley ( on a boat) is small. The oven/stove is probably smaller than the one at your house and there is an ice box (large cooler) instead of a refrigerator. You can only cook one thing at a time in the oven and at most 2 things on the stovetop. *When camping, you have a cookstove. You will not be able to bake anything while camping.

4. When possible, we make things from scratch – no lunchables, poptarts, etc.

5. We will provide in the morning and afternoon. There will be plenty of food to eat at all times. DO NOT bring your own snacks.

6. Please be as specific as possible when filling out your menus. What kind of cold cereal? What kind of side when asked to specify in main meal section? What type of fillings?

7. For and , you will be cooking only for your watch group. For , you will be cooking for both watches. No-cook are best for the last day of your expedition (i.e. cereal, bagels, etc.)

8. Plan to have fruit available at each meal and a vegetable available at lunch and dinner. This can be as simple as making a , having pieces of fruit available, carrot sticks with ranch dressing or you can incorporate it into the main .

9. Fill out your Menu Planning Worksheet for each meal by circling your top two choices from on the Menu Planning Worksheet List. We know from experience that you can cook these items on the boat or shore.

10. If your cook group wants to make something that is not on the list, that’s fine. When we see your sheets, we will determine if it is possible with our equipment.

11. Meats: Meats are ok on days 1-2. Meats are discouraged on day 3-4 of your trip. NO meat on day 5 because we can’t be sure that it will keep that long. *Burgers can be chosen only on shore and only on days 1 or 2 of your trip.

12. Be flexible. It is possible that we won’t find the ingredients you need, or an item will be out of season. We will try to pack the food according to what you ask for, but it may not be possible. Please be understanding and do the best with what you have! Balanced Meal Planning In order to be the best scientist and sailor you can be, you must plan balanced meals for you and your classmates to eat on your trip. A balanced meal includes 5 important parts: Fruits, Vegetables, Protein, Grains, and Dairy. Your plate should look like this:

It’s not necessary for Breakfast to include vegetables, but there must be a vegetable option for Lunch and Dinner. Allergens. Not everyone’s body can take in every food.

Example Breakfast Lunch Dinner

Protein

Vegetables

Grains

Fruit

Dairy